Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Ski Erg 1x:
–3-5 minutes at a moderate pace
1-2 Rounds:
–10 Bootstrappers
–10 PVC Pass Thru
–10 PVC Around the World
–10 PVC Rotations
–10 PVC Snatch Press
–10 PVC Sotts Press
–10 PVC Overhead Squats
Barbell Warm Up 1-2xs:
–5 Hang Muscle Snatch
–5 Snatch Push Press
–3 Snatch Balance (power position)
–3 Snatch Balance (full squat)
–3 Overhead Squat
Burgener Snatch 1-2xs:
–3 Down & Up
–3 Down & High Pull
–3 Down & Muscle Snatch
–3 Snatch Drop 2″”
–3 Snatch Balance
–3 Hang Power Snatch
Specific Barbell Warm Up 1x:
–3-5 Snatch
–3-5 Pause Overhead Squat
Movement Prep/ Workout Prime 1x:
–1-2 Power Snatch @ workout weight
–1-2 Power Snatch @ workout weight
–1 Shuttle Run @ workout pace
Metcon
Metcon (Time)
3 Rounds for Time
— 6 Power Snatches 135/95
— 6 Squat Snatches 135/95
— 5 shuttle runs (10m down/10m back)
Cool Down
Metcon (No Measure)
1x:
–:90sec per side Pec Stretch
–1-2min Underhand PVC Stretch